Workout: jeudi, 29-01-15

Lane 7 & 8

Jeudi, 29-01-15

·            400 swim, choice

·            8 X 50 choice on 1:15

Each 50: 25 drill / 25 build (to fast)

·            8 X 25 choice on 1:00

Alternating:         25: 15 all out / 10 easy

                             25: all out!

·            50 easy

·            8 X 50 on 1:10 (or 1:15) – 3 choices:

§  Pace set (focus: 200 +)

§  20 mod. / 30 fast (focus: 100-200)

§  25 mod. / 25 fast (focus: 50-100)

·            50 easy

·            4 choices:

§  Practice starts in lanes 7 & 8

§  Practice turns in lane 7

§  A set of 50’s for good tech. in lane 6

§  Non-stop swimming in lane 5

1500 – 2300